032619

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: Bench (5 sets to find a 5 rep max)

start on the lighter side and dont be afraid to make bigger jumps after warming up.

Pull up hold (4 sets of :15-:20 hold)

only 4 sets here and make sure to pick a time frame that does not burn up your arms and lats. This is a primer for the kipping EMOM

Gymnastics

Chest-To-Bar Pull-ups (6:00 EMOM of 3-5 reps)

This is the start of a progression for everyone. If you do not have pull ups we will start with kip swing basics and build into pull ups. Please take your time and focus on each rep.

Metcon

Metcon (Time)

3 rounds for time

12 front squats 135/95

20 box jumps 24/20

Weightlifting Program

power clean double (build to a tough set)

Split jerk (6 singles at 80-85%)

push press (build to a heavy set of 3)

3 sets

10 GHD sit ups w/weight

:45 sorinsen hold